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Wednesday WOD 9-9-15

September 8th, 2015

 

WOD – Wednesday, 2/9/2015

WOD
[A] 4 rounds for time of:
Run 400m
12 Thrusters 42kg (30kg)
12 Kipping Pull-ups (no butterfly)

Skill: Tabata Hollow to Supermans

Strength: Bench Press 3 x 5 @ 80% 1 rm

[COMPETITION TRAINING]
[B] Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

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